Attention & Deep Work Reset
Reverse the slow corrosion of focus that comes from notifications, scrolling, and reactive workdays. Build the conditions for one daily 90-minute deep-work block that's actually possible.
10 lessons ~7 hoursSelf-paced
Who this is for
Knowledge workers, founders, students, and creators whose work depends on attention they no longer reliably have. People who used to read books and can't finish one anymore.
The sequence
- 10 min
tool
Attention audit
7-day quickstart
- Day 1 — Run the attention audit. Move your phone charger out of the bedroom tonight.
- Day 2 — Turn off all notifications except calls / texts from family.
- Day 3 — Delete one app you don't need this week.
- Day 4 — Block your first 90-minute deep-work slot in tomorrow's calendar.
- Day 5 — Run the slot. Phone in another room. Note what you actually did.
- Day 6 — Read on paper for 30 minutes before bed; no screens.
- Day 7 — Re-run the attention audit; pick the next change.
30-day plan
Week 1
Remove friction
- Phone out of bedroom.
- Notifications culled to essentials.
- Three apps deleted or moved off the home screen.
Week 2
Build the block
- Daily 60-90 minute deep-work block in the calendar.
- Read the habit architecture micro-course.
- Phone in another room during deep work.
Week 3
Sleep underneath
- Read the sleep & circadian edge micro-course.
- Fixed wake time within ±30 minutes for the full week.
- Caffeine cutoff 8+ hours before bed.
Week 4
Sustain
- Re-run the attention audit; compare to week 1.
- Commit to the 30-day challenge planner for the next month.
- One paper book finished.
Completion checklist
- Attention audit score reduced by at least 20 points.
- Daily deep-work block held at least 20 of 30 days.
- Notifications culled and stayed culled.
- One paper book finished.
- Phone outside the bedroom by default.